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125 of 132 people found the following review helpful:
5.0 out of 5 stars
This is a must read book for all people who want to lose weight!, February 16, 2006
Here's my chapter-by-chapter review of this book. A little long, but should give you a good idea of what the book contains.
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Chapter 1: The History and Origins of Low-Carb Diets
This was a fun chapter. Jonny Bowden talks about the history of low-carbohydrate diets, from William Banting and Dr. William Harvey all the way to Dr. Barry Sears (The Zone). We find low-carb diets did not start with Dr. Robert Atkins in 1972, but actually with Mr. Banting's publication of Letter on Corpulence in 1864. So low-carb has been around much longer than the low fat dogma that has only been popular the last 30 years. The concept of the calorie wasn't even discovered until between 1890 and 1900 by a man with the name of Wilbur Atwater.
Mr. Bowden goes through all this and more, touching on each of the major players in diet from 1864 onward. Many of the people named I had never heard of before. There's so much more to this low-carb lifestyle than one man in New York in the 70s!
Very good chapter and I highly recommend it.
Chapter 2: Why Low-Carb Diets Work
Jonny Bowden gets somewhat technical in this chapter, and I admit parts were over my head. It talks about how our bodily system work, with a focus on insulin since it is a key reason low fat/high carb diets don't work. It talks about blood sugar, cholesterol (both HDL and LDL), and triglycerides. It explains why a diet high in carbohydrates has an adverse impact on all of these.
He spends extra time on insulin, insulin resistance, and diabetes. He talks about insulin as the "fat-storage hormone" and most importantly, what goes on in the body to cause this. The chapter can be summed up best in one sentence: "Controlling insulin is the number one priority of all low-carb diets" (page 64).
As I said, parts are quite technical, but most of the chapter was understandable. It left me thinking, "Why would I ever want to put so many carbs in my body when they do such horrible things?
This is the chapter to read if you want to know the scientific reasons a low carb diet works and what goes on in your body when you are on a traditional low fat diet.
Chapter 3: The Diets
In chapter 3, Jonny Bowden takes pains to list the positives and negatives of all the diet plans he profiles. With those that get a low rating, such as Lindora, he mentions what is good about the program. And with the highest rated, such as Atkins, he mentions the faults he sees. So far from being overly biased, he does his best to highlight the whole story behind all the diets - good and bad.
Here's all the diets and how they rated, from top rated down to lowest rated. When more than one program has the same rating they are in alphabetical order. If you want to know Mr. Bowden's reasoning behind these ratings, you'll have to get the book! :) Below each diet I will put my comments.
The Atkins Diet - 5 stars
I am, of course, biased toward this program because it is my plan. :) Atkins is high-fat, low-carb, consisting of four phases, each one less restrictive than the last.
Favorite quotes:
"But you have to realize that in 1972, banning these foods [high carbohydrate foods] for even two weeks was the nutrition equivalent of suggesting that every school and office in the country burn the American flag. These foods were the holy grail of low-fat religion" (pg. 68).
"Atkins has been one of the most misunderstood diet authors and has been the target of more attacks than any other low-carb proponent, probably because his was the first and the most commercially successful of the plans and also, to the constant chagrin of the establishment, because he simply wouldn't go away" (pg. 72).
The Fat Flush Plan - 5 stars
A good basic plan. There really isn't anything bad to say about it. It restricts wheat, dairy, and sugar, which some people are sensitive to in which case these foods would cause bloating.
The Hamptons Diet - 5 stars
Favorite quote:
"Dr. Pescatore points to the fact that the American Heart Association diet - which recommends limiting total dietary fat to less than 30 percent of the diet and saturated fat to less than 10 percent - fails to lower triglycerides and actually lowers HDL (good cholesterol). In addition, the AHA diet has never consistently shown long-term improvement in any heart disease outcome" (pg. 107).
Protein Power - 5 stars
Not much to say. It's a very good, well-balanced low carb diet.
Interesting feature of the diet:
It has three levels, representing your level of commitment. The higher the level, the more healthy you will be. You'll have to get the book for the full explanation, but here's the name of the levels.
Purist - very restrictive
Dilettante - a little less restrictive, but still bans certain foods; the authors themselves are on this level
Hedonist - the least restrictive; anything goes as long as you stay within your allotted carbs and get the amount of required protein
If I had to go on this diet I would most certainly be a hedonist!
Interestingly enough, I recently stumbled upon Dr. Michael Eades' blog and have been reading it.
The South Beach Diet - 5 stars
Consisting of three phases and a good carbs/good fats approach (after the initial low-carb approach of Phase 1), the diet's true genius was that Dr. Agatston managed to get accepted by the mainstream. This is probably do to his demonization of saturated fats, which Mr. Bowden feels is dead wrong. However, if it can get people eating less carbs, that's a good thing.
I can't find fault in this diet. It encourages people to eat carbs in the amount their individual bodies can handle them, and there's nothing wrong with that.
Best (if not favorite) quote:
"The genius of Agatston is that he has taken this information and make it extremely user-friendly and accessible, and has done so while making sure not to alienate his more conservative colleagues in the medical profession. This makes it much more likely that his important message will be heard" (pgs. 155-156).
The Zone - 5 stars
Consists of 40% carbs/30% protein/30% fat.
Mr. Bowden then takes time to explode some basic myths about the diet.
1) "The Zone is not a high-protein diet" (pg. 161). It includes about 112g of protein a day.
2) "The Zone is also not a low-carb diet" (pg. 162). It includes about 150g of carbohydrates. (Yikes! Way too high for me. Any more than about 90g a day and I get the most horrible cravings.)
3) "The Zone was never meant solely as a weight loss diet. It was designed to reduce heart disease through the control of inflammation" (pg. 162).
In this section Mr. Bowden touches on the topic of eicosanoids. Very interesting stuff. Don't skip it.
He says that Dr. Sears has "almost singlehandedly forced the dietary establishment to reevaluate the prohibition on fats" (pg. 165), and that 40/30/30 beats the USDA food pyramid any day of the week. He says the Zone is a good place to begin, even if you later move on the a different program.
The 7 Day Low-Carb Rescue and Recovery Plan - 4 stars
By the same authors as the The Carbohydrate Addict's Diet. This is a week-long program and not a lifestyle. It's meant to transition you slowly into the Carbohydrate Addict's Diet. (See below for more on this.)
The GO Diet - 4 stars
Favorite quote:
"Fruits today are definitely not the same fruits out ancestors ate. Our fruits have been bred and engineered for far more sweetness than the bitter little things that our Paleolithic ancestors gathered" (pg. 102).
The Schwarzbein Principle - 4 stars
Mr. Bowden says that every low-carber should have the original Schwarzbein Principle in their library. He also says that if you aren't familiar with the case against a low-fat diet that this book is a good place to start.
The Schwarzbein Principle focuses on both insulin (as all low-carb diets do), but also on having healthy adrenal glands. This is what sets it apart from all other low-carb diets.
Why does it get only 4 stars? Because it's not really a weight loss plan. "As an overall plan for health, this is five-star material. But as a weight loss diet - which it was never intended to be - it may not be the ideal entry-level plan, as it requires a good deal of patience and lots of commitment" (pg. 146).
The Carbohydrate Addict's Diet - 3 stars
Two "on plan" meals a day consisting of mostly protein and vegetables and one reward meal, but that meal must be eaten in one hour. No snacks.
I could do a LOT of damage in one hour. This program would never work for me.
Neanderthin - 3 stars
Notable quote:
"Until the advent of agriculture, grains, beans, potatoes, milk, and refined sugar were not part of the human diet" (pg. 119).
This is SO true! Agriculture has only been around for 10,000 years. Our digestive tracts don't change that quickly. Our bodies are much better suited for a hunter/gatherer diet - low carbohydrate, high protein and fat.
Interesting feature of this diet:
"You...shouldn't drink alcohol, though he [the diet's author] says that if you must, you can do damage control by drinking fruit-based alcohol such as wine or champagne" (pg. 121).
No quibble here. I'm a wine girl all the way!
Favorite quote:
"A vegetarian diet, says Audette, is about as natural to humans as a diet of Cheerios to a lion" (pg. 122).
I...
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37 of 37 people found the following review helpful:
5.0 out of 5 stars
The MUST-HAVE Book For Everybody Doing Low-Carb!, May 7, 2005
Have you ever read a book and honestly believed that author somehow jumped into your mind and pulled out every thought you have had about the subject he was writing about? Well, that's exactly how I felt when I was reading Living The Low Carb Life by Jonny Bowden. I introduced you to Jonny previously at my blog (livinlavidalocarb.blogspot.com), but let's just say my appreciation and admiration of this man has grown even stronger since reading this excellent contribution to the low-carb community.
If you or someone you know is struggling with questions about what low-carb living is and which plan is right for you, then you definitely need to get this book. Believe it or not, Jonny does not believe in a one-size-fits-all weight loss method. But what he does for the reader is outline the proven science behind low-carb and why the various plans out there can and will work for you.
Living The Low Carb Life presents the history of the low-carb movement (guess what? It didn't start with Dr. Robert Atkins!), explains why doing low-carb is effective for weight loss and better health, examines 17 of the most popular low-carb plans (did you know there were that many?), carefully scrutinizes the various supplements and diet drugs on the market, refutes the five most common myths about low-carb, answers those burning questions you may have about low-carb, offers 50 tips for doing low-carb the right way, helps you create the low-carb program that's right for you, and offers valuable resources to continue your education about livin' la vida low-carb.
The information in this book is incredibly useful whether you are thinking about doing low-carb, already started and struggling, well on your way to your goal weight, or in lifetime maintenance. If it hasn't already achieved this status already, then I believe this book is the encyclopedia of all things low-carb and the starting point for people wanting to lose weight and get healthy!
Jonny has a lot of credibility on the subject of health and weight loss as a well-respected nutritionist. In other words, this man has done his homework and offers his expert advice with solid facts to back up every claim he makes. He provides real-life examples to further embolden every argument he offers in favor of doing the low-carb lifestyle.
Chapter 1 provides a timeline on how low-carb originated and contains fascinating information for people who enjoy history. It really gives you a greater appreciation for the enormous impact this way of eating has had in the United States and around the world. Additionally, it is a chapter that debunks the oft-repeated myth that low-carb is just a "fad" diet destined for failure. Not hardly.
Chapter 2 should be required reading for every doctor advising patients about how to improve their health and nutrition as well as the so-called health experts in the media. This is the chapter Jonny explains the mechanics of low-carb in language that even a layman could understand. Before you proceed with any low-carb plan, you need to read this chapter to know why low-carb works. The information presented here arms you with the facts about low-carb and not with the hyperbolic innuendo that pervades the media these days.
Chapter 3 was the fun chapter for me because Jonny honestly looks at the various low-carb programs and makes recommendations based on their effectiveness. Several rise to the top of the heap (Atkins, South Beach, Fat Flush, Hamptons, Protein Power, Zone) and others bring up the rear (Scarsdale, Somersizing, Sugar Busters, Curves, Lean For Life). He offers an overview of the various diet plans and presents you with the pros and cons of each. You have to appreciate his honesty as he offers you his opinion about the low-carb options that are better for you than others.
Chapter 4 looks at diet pills and vitamin supplementation as a means for aiding your weight loss. Jonny says people looking for a magic pill that will make them lose weight need to wake up from their dream. He does reveal what the number one supplement for controlling weight is in this chapter. I knew it already, but you'll have to read the book to find out.
Chapter 5 is where Jonny does a tremendous public service for people wanting to refute the negative claims in the media about low-carb. He narrows it down to five of the most popular myths that are spread about low-carb in the media and completely blows them out of the water with sound research and reasoned logic. If you get frustrated by all the negativity in the media, this chapter is your refuge from it all.
Chapter 6 is unique because it contains answers to all of those burning questions people may have about low-carb. For example, it explains the difference between net carbs and effective carbs, why you get leg cramps, why you have carb cravings, what is ketosis, should you drink diet sodas, can an athlete do low-carb and more! These frequently asked questions should answer just about any question you have about low-carb.
Chapter 7 is where Jonny offers his top 50 tips for doing low-carb for life. These suggestions are borne out of his desire to see you succeed at livin' la vida low-carb. While he doesn't recommend you do them all, this is a good chapter to reference when you get "stuck" during your weight loss.
Finally, in Chapter 8, Jonny brings it all together and breaks it down to the nitty gritty for people serious about doing a low-carb lifestyle. He presents 10 simple principles that will get you started on the right food doing low-carb for life!
At the end of the book, Jonny points the reader to more resources found on the Internet to get the latest information about low-carb. There is also a great Pocket Carb Counter companion book to Living The Low Carb Life that provides the most comprehensive information about the nutritional content of foods from popular fast food restaurants as well as on grocery store shelves.
We owe Jonny Bowden a heartfelt thanks for this 1-2 punch in support of the low-carb lifestyle. His obvious passion for educating and encouraging people on the benefits of low-carb shines through loud and clear in his writings. This is a man worth getting to know even better. Read more about him at jonnybowden.com.
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39 of 41 people found the following review helpful:
5.0 out of 5 stars
The Book I Wish I'd Written, December 17, 2004
If you can only read one book about low carbohydrate dieting, read this one. Jonny Bowden's Living the Low Carb Life offers a wealth of information about why low carb works, with overviews and ratings of all the popular varients and debunking of the myths. He's got the knowledge to help you make the right choice for your life and body. He writes well, too; this book is remarkably entertaining. I've written a lot about low carb diets myself, and I found myself reading Jonny's book thinking, "Damn, I wish *I'd* written this!" A must-read.
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